Apples are one of the most popular and nutritious fruits around. They make for a convenient, healthy snack and can be incorporated into a variety of dishes. But how many calories are actually in an apple? Keep reading to find out.
How many calories is a full size apple?
The number of calories in an apple can vary depending on a few factors:
Type of apple
There are many different types of apples that come in a range of sizes. Some common varieties and their approximate calorie counts for a medium-sized fruit are:
Red Delicious: 72 calories
Granny Smith: 66 calories
Gala: 69 calories
Fuji: 59 calories
Honeycrisp: 80 calories
As you can see, even within the same fruit category, calorie counts can differ by up to 20 calories depending on the variety.
Size of apple
In addition to variety, the size of the apple also impacts its calorie content. Here are the approximate calories for different sizes of a Red Delicious apple:
Small (5.5 oz): 50 calories
Medium (6.5 oz): 72 calories
Large (8.5 oz): 100 calories
So the bigger the apple, the more calories it will contain.
To get a more precise calorie count, it's best to weigh your apple on a food scale. But in general, a medium apple of most varieties contains about 70-80 calories.
apple benefits
While they may be low in calories, apples offer a lot of nutritional value. Here are some of the top health benefits of apples:
High in fiber - one medium apple provides about 4 grams of fiber, which promotes good digestion. The fiber in apples is both soluble and insoluble.
Packed with vitamin C - one apple contains 9-11% of your daily vitamin C needs. Vitamin C boosts immunity and acts as an antioxidant.
Good source of potassium - apples have about 195mg potassium per medium fruit. This mineral helps control blood pressure.
Contains quercetin - an antioxidant that may help combat cancer, cardiovascular disease, and neurodegenerative conditions like Alzheimer's.
May support weight loss - the fiber in apples helps you feel full, and their low energy density means you can eat more volume of them. Replacing calorie-dense foods with apples can help with weight management.
Reduce risk of diabetes - studies show apples may help prevent and control diabetes due to compounds like polyphenols and fiber.
So in addition to being low in calories, apples provide a wealth of vitamins, minerals, and antioxidants.
HOW MANY APPLES SHOULD YOU EAT?
The nutrition experts at the American Heart Association recommend eating an apple a day as part of achieving overall good health through a balanced diet.
Some specific guidelines on apple intake:
1 medium apple is considered one cup of fruit.
The Dietary Guidelines for Americans recommends 2 cups of fruit per day for a 2,000 calorie diet. This equates to 2 apples per day.
For active individuals and athletes who have higher calorie needs, up to 2-3 apples a day can be healthfully incorporated into the diet.
Going above 3 apples per day may lead to intestinal gas and bloating in some people due to the fiber content.
So for most people, 1-2 medium apples per day provides good nutrition without going overboard on natural sugars. Of course, apples can be combined with other fruits and vegetables as well.
Are there drawbacks to eating apples?
Apples are very healthy, but some people may need to be mindful of a couple drawbacks:
Fructose - While the fiber in apples slows absorption, they do contain 10-15 grams of fructose per fruit. People with fructose intolerance may need to limit intake.
Pesticide residue - apples are on the EWG's "Dirty Dozen" list for high pesticide residue. If this is a concern, opt for organic apples or wash carefully before eating.
Allergies - Apples contain proteins that can cause allergic reactions in some people, especially raw apples. Cooking them can help reduce reactions.
Acidic - The acidity in apples can bother people with reflux or irritable bowel syndrome. Unripe green apples tend to be higher in acid.
Carbs - People on very low carb diets like keto may want to limit apple intake due to the carbs. One medium apple has about 21 net carbs.
So while most people can safely eat 1-2 apples a day, pay attention to how your body reacts. Consult a doctor if you have any serious side effects.
3 fun facts about apples
Apples float because 25% of their volume is air - this allows them to remain buoyant when placed in water.
There are over 7,500 cultivars of apples grown around the world - from common Red Delicious to heirlooms like Arkansas Black.
Apples ripen up to 10 times faster when stored with bananas - ethylene gas emitted by bananas accelerates the ripening process.
Conclusion
To summarize, one medium apple typically contains around 70-80 calories, with the exact amount depending on size and variety. While low in calories, apples provide an array of vitamins, minerals, antioxidants, and fiber that offer many health benefits. Most experts recommend eating 1-2 medium apples per day as part of a balanced diet. Be mindful of potential drawbacks like acidity for a small portion of the population. Otherwise, enjoy these nutritious and delicious fruits as part of an overall healthy lifestyle.
References
U.S. Department of Agriculture, FoodData Central.
Jackson, Glynis. "Apples: Benefits, nutrition, and tips." Medical News Today, 24 Jan. 2020
Gunnars, Kris. "10 Impressive Health Benefits of Apples." Healthline, 17 Aug. 2018
"Apple Nutrition Facts." U.S. Food and Drug Administration,
"Apples 101: Nutrition Facts and Health Benefits."
"Apples and More: Surprising Calorie Count." WebMD,
Healthy for Life. "How Many Apples Should You Eat per Day?"
